How to eat your brain happy — and the 5 foods everyone must eat this winter

It was once commonly believed that the brain controlled it. The commander of our bodies, it is widely considered to be our overlord, dictating what everything else should do while thinking noble thoughts or, in my case, daydreaming. It was something to do.

As time and research progressed, it became clear that this was not the case. It has become clear that our brains are not just a series of slimy ropes sending electrical impulses and coldly directing our organs, muscles and tendons, but rather communicating with them. Especially our intestines.

In fact, according to Dr. Stephanie J. Moore, a clinical nutritionist, our gut is more of a master of our brain, and that “more information is sent from the gut to the brain than from the brain to the gut.” 4 times more.”

Moore is so convinced that the gut is the cradle of good brain health and, in turn, good mood, good energy levels, good mental health, and more, that he wrote his latest book: Let’s eat brain happilypursues developing a better brain through the gut.

This intrigued me. At the end of the year I always have a headache, not only because I’ve long suspected that it’s because I’ve eaten too many mince pies and wanted to be sure, but also because of the idea of catering meals to keep me energized. . Further caution appeal. So I wanted to know exactly what to stock.

Fortunately, Moore’s response to my mince pie dilemma was to focus on getting enough nutrients, rather than telling me I shouldn’t eat anything at all (blasphemy). “Without these, the brain simply cannot function well or even grow. And in the short term, it can lead to brain fog, difficulty concentrating, poor memory, and general fatigue.” But if it continues for decades, there is a risk of neurodegeneration, and an undernourished brain can develop dementia and Parkinson’s disease.

More kale now available. And it looks like he’s biting. Moore recommends keeping these rules in mind if you want to be smart.

As a woman with a big appetite, I was overjoyed by this. Moore advised: “The brain is incredibly starved for nutrients and energy, so if you don’t eat enough or eat nutrient-poor foods, your gut and brain can suffer.” She says that at least one meal each day includes “mostly healthy unprocessed foods, a variety of colorful plant foods, and natural protein sources such as fish, eggs, meat, soy, beans, and lentils.” We suggest that you check that it is included.

“A dehydrated brain is an anxious brain,” Moore says. The answer to this problem is not only to remove dehydrating factors such as alcohol, but also to be well hydrated in the morning after many hours of sleep. “This is so important that before you drink coffee or tea, promise yourself that you’ll drink a large glass of room-temperature water with a little lemon or rhine juice and a pinch of salt.”

Moore says this is “essential” because “the brain is cleared of toxins and plaque that build up every day during quality sleep.” You may not want to read this, but she repeats the oft-told adage that we really need to step away from our digital devices to prepare for the all-important sleep. “Our digital devices can overstimulate our nervous systems and are one of the most common causes of poor sleep at night and sluggish brains the next day.”

If you’re like me, you have a few favorite vegetables that you buy every time you shop. Professor Moore says this is a mistake, and to keep our gut microbiome happy and balanced, we need to “eat as much of a variety of plant-based foods as possible, rather than eating the same thing over and over again.” “We need to incorporate a variety of things,” he said. She encourages colorful fruits (like berries, kiwi, and green apples) and bitter leaves like arugula, watercress, and chicory. That’s because they contain “powerful prebiotic fibers that feed important gut microbes.”

All the good medical clinics I’ve been to make a big deal about chewing, but that doesn’t mean they actually do it. We will redouble our efforts. “No matter how great your diet is, if you don’t take the time to chew and concentrate on your food, your ability to digest and absorb essential nutrients from your food will be impaired, and you’ll end up ingesting large amounts of undigested food.” Food particles entering the intestines can disrupt digestion and cause bloating and discomfort due to intestinal dysbiosis, resulting in an “unfavorable” intestinal environment. Internal bacteria compete with good bacteria, and this is especially true for poorly digested proteins. ”

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5 foods that are best for brain health:

Years ago, Moore told me that eggs are a great food to carry around. Since then, I’ve started carrying boiled eggs with me whenever I travel or find myself in a situation where I don’t have them. Try your hand at your favorite food. Not only is it easy to throw in your handbag, she says, but it’s especially good for your brain. “These are highly absorbable proteins that are needed to repair tissue, make enzymes that promote digestion, and are a core component of brain chemistry.” And egg yolks are a good source of choline, which helps the brain It is needed to produce acetylcholine, a neurochemical important for anxiety and general brain health. ”

Think mackerel, sardines, and herring. “These small fish are rich in omega-3s, essential and brain-healthy fats, without the severe toxicity of larger fish like tuna.”Also a good source of protein. there is.

This food group, which includes broccoli, cauliflower, cabbage, and the cruciferous superstar broccoli sprouts, is said to be “rich in nutrients, rich in excellent prebiotic fiber that feeds your gut microbes, and rich in its antioxidant properties. Its anti-inflammatory properties help protect the gut environment from oxidative damage to the brain. ”

Please feel free to scatter! “Pumpkin seeds are good for zinc and magnesium, which are important for the gut and brain.” They also contain healthy fats, and Moore says the brain is mostly fat. Therefore, it is recommended to consume it as part of a meal.

…or very dark chocolate with cocoa nibs/75% or more cocoa. According to Dr. Moore, “High concentrations of magnesium, which calms the nervous system, polyphenols, which feed gut microbes, and tryptophan, a precursor to the ‘happy’ brain chemicals serotonin and anandamide (our It increases oxytocin, the brain chemical of love and connection.”

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